Home Training Mistakes

Home Training Mistakes

By Morgan Oliver

Now as I’m sure you all know, 2020 really has been the year of Home Training. With consistent gym closures and lockdowns, we have been forced to take our training home, outdoors and everywhere but the gym in which we would normally be training.

Now I am a firm believer that home training is a hugely beneficial training solution for many people and a great tool to have in the toolkit for others. No longer do you have to listen to that guy in the corner of the gym and his excessive grunting, smell the teenage boys flexing in the mirror who still haven’t discovered deodorant or listen to the same 5 songs the gym plays on repeat. Now you can work training into your hectic schedule, cut down on travel time and kick back in your underpants and get a great training session from the comfort of your own living room.

Now we are starting to see training become more accessible for everyone, more people than ever are training online and getting in home workouts. However we also see a rise in some very simple and common mistakes that may be hindering peoples long term success.

Well have no fear, we are here to help. Here are 5 common home training mistakes and how to solve them!

Mistake 1: Your Workouts are Random

Are you picking and choosing random hard workouts each day? Monday from Insta, Tuesday from Youtube and maybe Wednesday a bend of exercises you remember from high school gym class?

Well there’s actually a better way and just because your training from home doesn’t mean you can’t follow a structured progressive training program. This will ensure you are progressing, building on what you have previously done and always moving forward.

To keep it short, a home training program should be:

Balanced – Your training should cover not only all body parts but all movement patterns, energy systems and facets of muscular strength.
Progressive – Your training should build from week to week, constantly changing and evolving to build on what you have done and keep you moving forward.
Individual – Your training should be suited to you, your lifestyle, goals, fitness and even personality.

Mistake 2: You always Push, but Never Pull

Now it’s a lot easier to perform “Push” exercises without equipment than it is to perform “Pull” and let’s face it, who doesn’t want an awesome set of pecs and boulder shoulders?. However that being said, it’s important to find ways to pull and develop the posterior musculature. Over pushing will often result in the development of incorrect movement patterns, bad posture and pain.
Some simple pull exercises you can add into your routine are as follows:

Table Rows: https://www.youtube.com/watch?v=iH18IrHexlo

Prone TY: https://www.youtube.com/watch?v=Npo6E6rAn8U

Partner Towel Rows: https://www.youtube.com/watch?v=-AjnBto0Dd8

Towel Row: https://www.youtube.com/watch?v=upS-3_worok

Mistake 3: You Neglect Strength

Without access to a lot of equipment for strength training, people often gravitate to performing more and more aerobic conditioning sessions and running. Now whilst we agree that this is definitely important, it shouldn’t be everything that you do. Working with strength exercises will have countless benefits for your health and performance and should always have a large place in your training program.

Just because we don’t have weights, doesn’t mean we can work on our strength, for a quick overview of some basic bodyweight exercises, see the link below.

Basic Bodyweight Exercises: https://www.youtube.com/watch?v=6LLe9SgEUd0

Mistake 4: You Perform Too Many Reps

Now often the default solution to having no weights is to add more reps, then add some more reps and finally add more reps. Whilst high repetition work definitely has its place in your training program, it’s certainly not the most beneficial thing to be doing 6-7 days a week.

Consistently performing high repetition workouts may make you sweaty and feel good however long term will be damaging to the joints, connective tissue and lead to overuse injuries. Instead look at utilising tempo work and isometric contractions to overload and develop your strength. Tempo work is the basis of our programming here at CFC, it can be easily individualised, takes into account your fatigue and form on that day and has numerous benefits for connective tissues and musculature.

For a great overview on Tempo Training, check out the following video by Marcus Filly.

Tempo Training: https://www.youtube.com/watch?v=pVN4qLNOANk

Any questions about concepts covered in this article?

Want to focus your training and jump on a program designed to help you improve, get healthier and in better shape?

Send us an email at community@crossfitchristiania.no.

Coach Morgan